Sunday, June 3, 2012

4 WK Challenge: Fitness Tips

Fitness camp starts Tuesday June 5th! If you are not able to join us in person, you can still reap benefits by following these tride and true fitness tips! Tips that will help you lose weight, gain muscle and feel energized!

1.) Drink 3-4 liters of water per day, distilled water is ideal but focus on getting your water. you can even squeeze a little lemon in there for taste and detoxing purposes.

2.) Black coffee or tea. let's eliminate that creamer, at least for this 4 week challenge!

3.) 3 small meals and 2 snacks per day. Eating 2.5-3 hours apart (no snacking inbetween) Read an example of what this looks like with my 10 day photoshoot prep post . If your in camp with Shannon and I you get a copy of meal tips, follow these guidelines as well.

4.) No Sugar. this means even artificial sugar. Fruit is an exception but limit your fruit to 2 servings per day. For example, blueberries with breakfast and an apple for your snack. But get excited because studies show that when having 1 cheat MEAL or dessert (not day) is allowed each week, eating healthy and skipping sugar becomes more sustainable. 

5.) Piggy backing off of tip #4 be sure you allow yourself 1  CHEAT MEAL (not day). This may mean looking forward to your favorite banana-split ice-cream on Saturday or a big hamburger and fries Friday night at that BBQ. know your schedule for the week and be prepared. If you have a BBQ make that your cheat meal for the week:) 

6.) YES you CAN eat carbs, yay!! But be sure they are things like, sweet potatoes, brown-rice and steel-cut oatmeal. try to eat them with breakfast and lunch but avoid them after lunch.

7.)  Relaxation is another key to health and weight loss! So add an at-home spa routine to your schedule 1 to 2x per week. this bath can include, epson salt, detox mud and coconut oil for hair deep condition and body lotion!  

There you have it! There could be a lot more to write down but these are the basic and essential guidelines! 


 please see your doctor before starting any type of new exercise or fitness program.

1 comment:

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